A Fragile Hip 8

Warm up:
KB swings/snatches/windmills @16kg
Indian clubbell swings/lunges @8kg

Strength:
2x6 Step-ups 20" @32kg
2x6 Sgl leg RDL @32kg

3x10 Deadlift (slow) @40kg
3x10 Squat (slow) @40kg - front squat ok, back squat still sore

A Fragile Hip 7

Warm up:
2x10 Bench supported rear flyes @1kg clubbells
2x10 Bench supported sh ER /  IR @1kg clubbells
2x10 Indian clubbell swing (shoulder rotation)

Strength:
3x
10 Sgl arm KB floor press @24kg
8 Plyo-pull-ups
30 sec handstand hold

A Fragile Hip 6

Warm up:
2 min row 
2 min skill mill walk/run (level 6)

Strength:
2x8 Step-ups @16kg
2x6 Sgl leg KB RDL @24kg

A Fragile Hip 5

WOD in teams of 3:
30 HR push-ups (accumulate reps 1 person at a time)
25 strict pull-ups (accumulate reps 1 person at a time)
30 synchro sit-ups
400m run w/ 20kg plate
30 synchro burpees
25 strict pull-ups (accumulate reps 1 person at a time)
70 synchro wall balls @14lb (accumulate reps 2 people at a time)

17.15

A Fragile Hip 4

Warm up:
KB armbar w/ screwdriver x10 @16kg
Bench supported complex @2kg
(10 x internal/external rotation, 10 x Ts, 10 x Ms)

Strength:
6x4 Spoto Press @57.5kg
6x4 Pause DB Row @26kg
1x10 Sh Press @45kg
1x10 Pull-ups

A Fragile Hip 3

Strength:
3x6 Bench Press @65kg
3x6 DB Row @30kg
1x6 Sh Press @47.5kg
1x6 Pull-ups @9kg

A Fragile Hip 2

2 min skill mill @level 6
1x8 SLR in sitting w/ 5 sec hold
1x30 sec hollow body hold

3x8 20" step-up @2-16kg
3x8 SL KB deadlift @16kg

A Fragile Hip 1

Warm up:
2 min row
KB armbar @16kg
8 Serratus ball roll out in push-up
8 Cable face pulls @13.5kg
8 Straight arm pull-down @13.5kg  

Strength:
3x6 Bench Press  @62.5kg
3x6 DB Row @28kg
1x6 Sh Press @47.5kg
1x6 Pull-ups @8kg

Candito 9

Day 4: Control Upper Day

Warm up: 
KB armbar @16kg
8 Face pull @13.5 kg
8 Straight arm pull-down @13.5kg
8 Along the bar bench press @20kg
8 Supine BB Russian twist @20kg
4 Sgl arm BB bench press each side @20kg

Strength:

6x4 Spoto Press  @55kg
6x4 Pause DB Row @24kg
1x10 Sh Press @45kg
1x10 Pull-ups